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Stay in touch about special discounts, nutrition tips and additional education.
Stay in touch about special discounts, nutrition tips and additional education.
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By Kristin Neusel, MS, RD, LD, CDCES
We all like to snack (well, most of us anyways!).
Snacking can be tricky, and can easily lead to some unhealthy decisions.
If you’re a carbohydrate counter, a typical snack is around 15 grams of carbohydrates.
Adding in fat and protein to help slow the absorption of sugar is a nice touch, and also will help you feel more full for a longer time period.
1. Portion it out! Instead of bringing a whole bag of chips, crisps, or nuts with you to the television or computer, portion out a serving size into a bowl.
This will prevent you from mindlessly eating and “overdoing it.”
2. Fill your pantry with healthy options. It starts at the grocery store, when you’re picking out the snacks to have on hand at home.
It’s nice to have quick and easy items on hand for when you would like a snack.
For example, purchasing pre-washed and cut carrots sticks are much easier to grab than carrots that require washing, peeling, and cutting.
3. Shop the perimeter of the grocery store. Typically, chips, candies, and other processed foods are on the inside of the grocery store.
Filling up your cart with healthier items located along the store’s perimeter is a good start.
To help manage your blood-sugar levels, you can try adding in a fat or protein to help slow the absorption of sugar.
For example, if you have only an apple as a snack (a healthy food item, but it does increase your blood sugar), it will make your blood sugar rise faster and higher than if you added some peanut butter or cheese slices (fat/protein) to this snack.
If you wear a continuous glucose monitor, give it a try and see the difference for yourself!
In addition, choosing foods that are higher in fiber will help prevent higher sugar spikes.
Fiber is a carbohydrate that does not impact your blood-sugar levels, so it’s best to look on the label for higher-fiber options.
The key number to look for is at least 3 grams of fiber per serving.
Tip: If you do not have sodium restrictions, you can add some salt to the popcorn or other seasonings. Cinnamon is a fun twist!
Pendulum Therapeutics has registered dietitians who can help you in your journey to better gut-microbiome health.
Also, be sure to follow Pendulum on social media at:
Interested in submitting a question to Kristin? Email it to her at nutrition@pendulumlife.com and we’ll try to answer it in an upcoming post!